Genesis Health Clubs Blog

5 Simple Post-Workout Snacks | Refuel After Workouts!
Tuesday, May 31 2022 2:35 PM
Categorized In Recipes
You might think that reaching for a snack after a workout is counter-productive, but you actually want to feed your body some calories to help replace the energy stored in your muscles. A protein snack also helps build and repair affected muscles by pushing them during your workout. Here are five great snacks to refuel your body. Easy Post-Workout Snacks | 5 Healthy After-Workout Ideas 1. Peanut Butter & B… Read Article
Paleo Pumpkin Pie Recipe for Thanksgiving
Tuesday, November 23 2021 12:32 PM
Categorized In Recipes
Obsessed with pumpkin? So are we! There are so many recipes out there to enjoy this Fall, but a lot of the pumpkin spice favorites are packed with fat and tons of sugar. Thanksgiving is this Thursday! Make your pumpkin pie Paleo this Thanksgiving and stay on track with your fitness goals!  Yes, it's okay to treat yourself every once in a while. But if you're … Read Article
Slow Cooker Cinnamon Apple Oatmeal
Monday, April 26 2021 3:41 PM
Categorized In Recipes
Recipe adapted from The Yummy Life Slow Cooker Cinnamon Apple Oatmeal Makes 7 (3/4 cup) servings Ingredients: 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped) 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk) 1-1/2 cups water 1 cup uncooked steel-cut oats 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener) 1-1/… Read Article
Happy Healthy Recipe from a Nutritionist - Breakfast Bars
Wednesday, April 21 2021 10:18 AM
Categorized In Recipes
Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ - ½ cup white or brown sugar 1 cup applesauce (no sugar added)  2 cups plain… Read Article
Protein Balls
Tuesday, April 13 2021 5:26 PM
Categorized In Recipes
QUICK & EASY PROTEIN FIX: PROTEIN BALLS Ready for a delicious and healthy snack that provides a boost of energy? Check out this quick and easy protein ball recipe - a perfect pre-workout snack that combines essential protein with good carbs and healthy fiber! INGREDIENTS 1 cup of oats 2/3 cup unsweetened coconut (optional - toast it for extra flavor!) 1/2 cup creamy or crunchy peanut butter 1/2 cup ground flaxseed … Read Article
Peanut Butter Green Smoothie
Tuesday, April 6 2021 11:59 AM
Categorized In Recipes
Perfect Post-Workout Smoothie: Peanut Butter Green Smoothie All you need is 5 ingredients, 6 if you add protein powder. This nutrient-packed shake is perfect as a breakfast or as a post-workout snack! If you need a quick and easy option, this smoothie is perfect for you! And with 22 grams of protein, you can feel confident refueling with it after a hard workout.   Ingredients 1 Frozen Banana (in place o… Read Article
Summer Grilled Vegetable Salad
Saturday, March 6 2021 2:40 PM
Categorized In Recipes
Recipe by Amy Flannegan, Certified NutritionistOriginal Recipe adapted from   One concern we see a lot in the nutrition world is how to stay interested in and make healthy foods taste great. A lot of healthy, plant-based meals are lacking in the ingredients that trigger our drool-response—melty cheese, fried or greasy foods, and creamy, buttery sauces. As we continue in spring … Read Article
Cinnamon Bun Protein Cookies
Saturday, February 20 2021 12:00 AM
Categorized In Recipes
Ingredients   1 scoop vanilla protein powder 3 T coconut flour sifted 1 T granulated sweetener of choice Pinch sea salt 2 T cashew butter can sub for any nut butter, but cashew is best 1 T pure maple syrup* pinch vanilla extract 1-2 T dairy free milk of choice** 1/2 tsp cinnamon 1/2 tsp granulated sweetener of choice   Instructions   Preheat the oven to 350 degrees. Line… Read Article
Healthy Christmas Cookies - Grain and Gluten Free!
Tuesday, December 8 2020 12:34 PM
Categorized In Recipes
Ready for Christmas? So are we! This year, keep on the merry tradition of decorating Christmas cookies with your friends and family, but make it healthy! We have a delicious gluten-free and grain-free sugar cookie recipe for you, complete with a Paleo frosting recipe so you can keep up with the Holiday fun without sweating the scale so much. Healthy, Gluten-Free Sugar Cookies for Christmas&nbs… Read Article
Healthy Medicinal Veggie Chili Recipe
Tuesday, December 1 2020 12:25 PM
Categorized In Recipes
The chill of winter is upon us and crockpot cooking is one of the easiest solutions to creating a meal that will warm both your heart and belly. It's time to cozy up by the fire with this hearty, healthy crockpot meal together at home!  Medicinal Veggie Chili 1) Combine the following ingredients in a crockpot: 8 cups homemade vegetable stock (see recipe below) 1 large sweet potato, large dice 5 celery sticks, lar… Read Article
Sweet Potato Black Bean Chili
Monday, October 26 2020 12:08 PM
Categorized In Recipes
With the weather turning colder and the nights getting longer, it is natural to start craving some more filling, comforting foods like traditional beef chili, beef stews, and baked lasagnas. Keeping nutrition in mind sometimes gets left behind, with dishes carrying a high sodium, saturated fat, and cheese content. Sweet potatoes offer that filling and comforting sensation with a whole lot of flavor and sweetness,… Read Article
Chicken Tostadas
Thursday, July 30 2020 1:00 PM
Categorized In Recipes
Ingredients 8 corn tortillas or tostada shells 3 medium tomatoes, diced 4 medium avocados, diced 3 tbsp red onion, finely chopped 1/4 cup cilantro, finely chopped 1 tsp cumin 1 tsp chili powder 3/4 tsp salt Lime, juice of 15 oz can black beans, drained & rinsed 3 cups shredded chicken 1/2 cup feta or Cotija cheese Cooking spray Instructions To make tostada shells, line large baking sheet with silicone… Read Article
Healthy White Chicken Chili
Friday, May 8 2020 5:33 PM
Categorized In Recipes
Healthy White Chicken Chili is a 30 minute dinner with chicken breast, white beans, corn, cumin and yogurt. Easy to make on the stove, crockpot or Instant Pot. Author: Olena of ifoodreal.comPrep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesYield: 6 servings 1xCategory: Soup and StewMethod: Stove, Instant Pot, Slow CookerCuisine: Mexican   Ingredients 1.5 lbs (3 medium) boneless and skinles… Read Article
Healthy Banana Coconut Crumb Muffins
Monday, April 27 2020 3:40 PM
Categorized In Recipes
Perfect for a healthy breakfast or day time snack! Delicious Banana Crumb Muffins Ingredients: 2 cups almond flour 2 tsp baking powder ½ tsp salt 4 medium ripe bananas, chopped 4 eggs 2 tbsp melted coconut oil 2 tsp pure vanilla extract   Crumb Topping: ¼ cup almond flour 2 tbsp unsweetened finely shredded coconut 1 tbsp honey 1 tbsp coconut oil, softened 1 tbsp almonds, chopped … Read Article
Ground Chicken Tacos
Tuesday, April 21 2020 4:34 PM
Categorized In Recipes
30 minute Ground Chicken Tacos cooked with vegetables and all the fixins in one skillet for a healthy taco family meal. Perfect for busy weeknights and kids love these chicken tacos! Author: Olena of Prep Time: 8 minutes Cook Time: 24 minutes Total Time: 32 minutes Yield: 10 tacos 1x Category: Dinner Method: Stove Cuisine: Mexican Ingre… Read Article
Spinach Protein Pancakes Recipe
Sunday, April 5 2020 10:37 AM
Categorized In Recipes
Spinach and pancakes, you ask? Before you go running for the door, consider giving these simple yet nutritiously delicious pancakes a try. Much like a smoothie, the other ingredients quickly hide the taste of spinach, and the same happens with these pancakes. The spinach flavor takes a backseat and you're left with a nice, slightly sweet pancake packed with protein and whatever toppings you desire. Try this re… Read Article
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